Healthy eating can happen with one step at a time. It can be simple!
The U.S. Department of Agriculture has released a new initiative to help consumers meet their health goals. It is called Start Simple with MyPlate.
Focus on whole fruits. Add fruit to a bowl of cereal for breakfast or grab one for an easy snack. Don’t forget that canned and frozen fruits are great choices when your favorite fresh fruit is not available.
Vary your veggies and think colorfully! Dark green, red, orange, yellow and other colorful veggies add lots of good nutrients to any meal or snack. Prepare extra veggies for a side dish or to use in soup or pasta.
Make half your grains whole grains. This message still holds true! Choose 100% whole grain bread, pasta, crackers, or cereal.
Vary your protein routine. Meat, poultry, fish, seafood, legumes are beneficial. Don’t forget to serve veggies and whole grains with your protein choice!
Low-fat or fat-free dairy foods compliment any meal. Be a role model for kids to show dairy foods are healthy!
The North Central Kansas Food Council is an organization that advocates for enhanced quality of life for all residents through sustainable access to regional produced food options, economic opportunity, and educational resources. In the effort to conduct a food assessment in North Central Kansas, the Council is seeking your input about local foods in your community and the 12-county region. This 20-question survey will take approximately 5-10 minutes to complete. Your feedback is valuable and we appreciate you taking the time to help support local foods!
Studies show that Mediterranean-style diets are remarkably connected with good health, which is the basis for including this eating pattern in the recently revised Dietary Guidelines for Americans. Mediterranean eating patterns are associated with longevity and may decrease your risk for heart disease, stroke, type 2 diabetes, high blood pressure, obesity, and even Alzheimer’s disease.
The Mediterranean-style diet is reflective of a way of eating that is traditional in countries that surround the Mediterranean Sea. The diet is rich in vegetables, fruits, nuts, beans and peas, whole grains, olive oil and fish. Instead of excess salt, Mediterranean-style foods are flavored with herbs. Sweets are enjoyed in small amounts.
Here are simple ideas for eating the Mediterranean way.
Eat seafood twice a week. Tuna, herring, salmon, and sardines are rich in omega-3 fatty acids. Shellfish have similar benefits for brain and heart health. When you eat meat, choose smaller amounts.
Enjoy a vegetarian meal one night a week or more. Include beans and legumes, whole grains, and vegetables flavored with herbs and spices.
Choose healthy fats, such as extra-virgin olive oil, avocados, nuts, sunflower seeds, olives, and peanuts.
Pile on vegetables. These are vitally important to Mediterranean-style eating. Start with a simple plate of sliced fresh tomatoes drizzled with olive oil and feta cheese. Enjoy salads, greens, soups and stews, healthful pizzas, and oven roasted veggies.
Switch to whole grains. They taste nuttier and have more fiber. Traditional Mediterranean grains include bulgur, barley, farro, brown rice, and products made with whole-grain flour.
Make fruit your dessert. Enjoy a wide range of delicious fresh fruits and pair with cheese or yogurt.
For years, nutrition experts have touted the benefits of eating plant foods to combat inflammation and chronic diseases.
Researchers from the University of Illinois at Urbana-Champaign have discovered the power of plant foods rich in anthocyanins may have in preventing or reducing colorectal cancer cell growth. Anthocyanins are color pigments that include purple, red, and blue hues.
The research included in vitro studies. They found that the anthocyanin extracts induced apoptosis in colorectal cancer cells. Apoptosis is essentially the destruction of cells so they die. Therefore, the growth of colon cancer is inhibited.
Foods rich in anthocyanins include blueberries, blackberries, cherries, grapes, purple corn, red cabbage, red beets, and many more.